MONDAY 20210531

Warm-up (On your own)

200M Jog
Line Drills:
High Knees
Butt Kicks
Toy Soldiers
Lunge w/Twist
Spiderman Lunges
Side Shuffle
Heel Walk Steps
Toe Walk Steps
10 Banded Pull-aparts (Diagonal/Crossbody)
Banded Shoulder Distraction Stretch
Calf Stretch on Rig

3 Rounds:
5 Scap Pull-ups
5 Kip Swings
5 Hand Release Push-ups
5 Air Squats


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Scoring: Time

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